Tag Archives: executive

Getting Out Your Own Way: Find Success

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World class athletes are using sports psychology to improve their performance. The stress of high level competitions can create situations where an equally matched opponent may win an event because the stress may block the best performance by his closest competition. A small amount of muscle tension may reduce the speed of a track sprinter by 1 hundredth of a second and make this person come in second. 70% of the training time of these high level athletes is spent in the mental preparation of preparing for the stress of competition. The combination of controlling the impact of stress and practicing positive mental visualization has been proven to enhance performance for athletes, musicians, and people in business.

In my Executive Coaching practice, I am often asked to use tools from sports psychology to help develop the skills that lead to success. For example, I was working with an Executive Vice President of a large financial organization and he found that the tools help him to relax and focus better so he could could get his 8 hours of work done in 6.5 hours so he could accomplish more in less time. He found his productivity went way up. Then he found that his ability to communicate, and to delegate, was enhanced. This lead him to be acknowledged as a better leader for his division. Profits were up. Mistakes/accidents were down. His people’s morale was elevated. All of these good results and success were attributed, in his view, by the coaching and use of sports psychology. It required about 20 minutes a day of his time and it saved him time, energy, and increased profits.

This is not a secret but it does require motivation. It is not difficult, but it does require a new way of thinking and behaving. Business leaders are using these techniques more now than ever before and showing the cost benefits, not only for themselves, but for their organizations.

The secret is learning how to “Get Out of Your Own Way.” There are articles related to this at the Stress Education Center’s website at www.dstress.com (on the “articles” page and within earlier postings of this blog.) You can also go to the website for more information on Executive Coaching and Organization Development.

Executive Stress

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Executive Stress – Why We Are More Stressed Now Than Ever Before

On his one hour commute into work, Robert, the executive vice-president for a large international bank, noticed that his stomach seemed tied up in knots. His doctor had referred him for some executive coaching to assist him in reducing symptoms of job stress. Robert was being treated for stress related high blood pressure and now he was having tests for a possible stomach ulcer. It was not uncommon for tension headaches and neck aches to develop near the end of his work day and prevent him from sleeping well at night. Sometimes he would awaken at his normal time and feel completely un-rested as he pulled himself out of bed to prepare for his day. Even on his weekends, Robert would be distracted by his fatigue, loss of concentration, and an irritated stomach.

As he began his stress management coaching, Robert had a difficult time finding the time required to practice his stress management exercises. These were provided for him on audio CD’s that he could listen to while undistracted for 20 minutes. Robert was struggling with finding 20 minutes in his heavily scheduled day. After several weeks, Robert was convinced, by his coach, that this expenditure of time would not only allow him to feel better, it would probably save him time. He began to practice these relaxation strategies and to his amazement, Robert found that the program really worked. He listened to the CD’s while being driven to work. At work, he discovered that he was better able to concentrate and to communicate with his co-workers. This allowed him to get his work completed in less time. He saved one and half hours on most days. Robert invested the “extra” time in some projects that he enjoyed but had not found the time to accomplish. This gave him greater satisfaction and a sense of control that he had not remembered feeling for a long time. In several more weeks, Robert reported fewer headaches, better sleep, and reduced stomach problems. Eventually, his blood pressure began to respond and was reduced to normal ranges with less medication. Robert was convinced that stress management improved the quality of his life and allowed him to be more productive.

Why do Executives suffer from the effects of stress?
What are the possible symptoms of stress?

We are all born with a primitive survival mechanism called the “Flight/Fight Response.” This ancient survival responses has been inherited from billions of years of evolution. 5,000 years ago, if a man was confronted by a threat, he could either run away or stand his ground and physically fight against his attacker. His body would automatically prepare for the action required to survive. His heart beat would increase, his blood pressure would go up, his breathing would become more rapid, muscles would tense to prepare for the fight or to flee, his hands would get cool and clammy, digestion and libido would be reduced, and the primitive brain would take over reducing his ability to think clearly, instead making him more reactive to his fear or anger. These “hard-wired” responses that are triggered when we are threatened. The threats today are usually not as life threatening as 5,000 years ago but our sub-conscious perceptions believe that an upset client or a poor contract negotiation are as serious as a life and death confrontation. We only have one way to respond to the stress of change. Even if the change is a positive experience our body responds in part, if not all, the “Flight/Fight Response.”

The pace of change has increased and adapting to change triggers the stress response. Even positive changes can be stressful. To prove a point about how positive change and stress can be dramatically bad for your health, I want to tell one brief story. When I was growing up, I read a newspaper account of a man who suffered from good fortune! The story read that a man had won a large sweepstakes award. He had won a fortune…. $100,000, which back in those days was a lot of money! He was so overjoyed with his good luck that he celebrated in an unfortunate way… he died of a heart attack! How many people do you know who get a new job or relationship, and wind up paying the price of this positive stress?

Now, more than ever before in history, people are overwhelmed by the stresses of life. The pace of change due to new technologies and the new information that technology generates has created overloads that we are not able to handle in appropriate ways. In the past ten years, people are developing symptoms of these new technologies. Eye strain, back strain, wrist/hand strain, neck problems, even increased body weight, and substance abuse increases can be linked to long hours in the modern work world of computers and technology.

Who in this modern world can say that our primitive response to stress, from millions of years of adaptation and survival, has been able to keep up with the accelerated pace of change during the past few decades? Have you evolved a new survival mechanism to counter the old Flight/Fight Response? Normally, evolution of these systems takes nature thousands of generations to develop. In today’s world, more people are overwhelmed by the accelerated pace of change than ever before in human history! There are always a few “genetic immunes” who make the rest of us look like “slackers” but, trust me, more of us suffer from the pace of change than there are those who seem to thrive in this 24/7 world…)

If we can not change the pace of the world around us, or the people we do business with, or the behaviors of the people we live with, or the global changes that affect us, then we can at least become aware of these stressors and avoid becoming a victim to these changes! We do have control over the way we respond to these changes.

Awareness is half the battle! Know how you respond to stress in your own unique way! Know what in your life is causing this transitional stress. Then, you must develop daily habits that effectively control the negative physical and emotional responses to stress. You can GET BACK in CONTROL! You can prevent, or at least minimize, symptoms of stress such as: headaches, backaches, neck aches, high blood pressure, panic, anxiety, many stomach problems, sexual dysfunction, possibly reduce auto-immune problems like allergies or some forms of arthritis, sleeping problems, bruxism, TMJ, and other stress related symptoms. The emotional symptoms such as: loss of concentration, withdrawal (depression), anxiety, being accident prone, memory loss, poor motivation, poor communication, poor performance, and some learning disabilities can be linked to stress and reduced, if not eliminated, by awareness and lifestyle changes. Key executive personnel can be given executive coaching and this can prevent them from becoming liabilities due to inefficiency or poor productivity. You will want to protect your valuable employees and avoid having to replace and then retrain key personnel who may be impaired or lost due to stress related symptoms. One higher level executive let his response to stress take the form of anger and had lawsuits threatened and the alienation of his team to deal with (and the liability that faced the company.)

Executive stress management programs are tailored to the specific requirements of the executive and their specific symptoms. Programs can include a combination of strategies such as: regular relaxation practices, increased physical exercise, and changes to the diet. These are the three components of a lifestyle designed to encourage health and symptom prevention. Though they require time and energy, they tend to give back health, well being, and effectiveness.

Stress management and regular relaxation can be performed in different ways. These can be selected and developed for individual preference and to fit different styles. Some executives enjoy stress management techniques that were created from Western European tradition such as Autogenic Training phrases. Other executives may respond better to styles of meditation drawn from “Eastern” traditions such as yoga. Regardless of the historical origins of the relaxation strategies they all will benefit the practitioners in similar ways. They all reduce heart rate, lower blood pressure, slow and deepen breathing, relax muscles, send warmth into the hands and feet, and increase the ability to concentrate, solve problems and enhance communication. The best results come with practice. It takes 8-12 weeks of regular daily practice for most people to get the maximum benefits. For myself, I found that after 12 weeks of regular practice with Autogenic Training (20 minutes per day) that I required one and half hours less sleep at night. I was better rested and could focus on tasks better, allowing me to get more accomplished in the same amount of time at work! This is not uncommon.

Regular physical activity not only helps with the health of the heart and can burn calories for weight loss but it also can assist you in by releasing stored muscle tensions. This muscle tension can cause many problems from fatigue, loss of focus, poor sleep, to muscles spasms that create headaches, and neck and back aches. By working these muscles, they can relax better after the exercise period. Many mental health professional also know that regular exercise can help to minimize or prevent depression.

Diet and nutrition can effect your health and well being. There are many different philosophies on eating for the best health. In busy times, business people need to eat well to maintain their highest levels of performance. Eating as close to “natural” is recommended. Fast foods and highly processed convenience foods are not the best for long-term health and well being. Food additives (colors and preservatives) can cause bad reactions. American eat too quickly and this unfortunate habit is spreading worldwide. Drinking alcoholic beverages for relaxation can easily move to excess and can then stress certain systems in the body. One glass of wine is probably better than no stress management, but becoming dependent on drinking wine, beer, or distilled spirits is not a good strategy for stress management.

Regarding diet and nutrition, executives who find themselves suffering from the symptoms of stress should consider reducing, if not eliminating, caffeine from their diets. Caffeine acts as a stimulant and can increase symptoms of stress. Caffeine can negatively impact your sleeping patterns and reduce your productivity on future days. With the increase of coffee and expresso shops in the past 15 years, we have noticed an increase in symptoms of stress. Caffeine is found in coffees, black teas, chocolate, sodas (most colas and some caffeine enhanced beverages), and some other products. (Please read the packaging labels.) This can be a very difficult habit to change. If you want to eliminate caffeine, and you are a heavy user, please slowly reduce your consumption by gradually replacing your caffeinated products with non-caffeinated products. I have worked with people who have eliminated their headaches, muscle pains, sleeping problems, stomach dis-stress, and even high blood pressure problems by minimizing their use of caffeine.

Though stress from the pace of change is unavoidable, you can avoid becoming a victim. By taking the time necessary for these preventive activities, you will save time and enhance your performance.

Since 1978, the Stress Education Center has provided consulting and training services for individuals and organizations. The books, tapes, training seminars, online courses, and executive coaching have assisted thousands of motivated business people to improve their performance and enhance the quality of their lives.

For additional information on retention or copies of the executive summaries on Hiring Winners or Keys to Retention based on information gathered from executive interviews, contact L. John Mason, Ph.D. at the Stress Education Center – Dstress.com (360) 593-3833 or mason@dstress.com

As an Executive Coach, consultant, and trainer, John works with executive management teams to leverage their strengths and create superior performance.

L. John Mason, Ph.D. is the author of the best selling “Guide to Stress Reduction.” Since 1977, he has offered Executive Coaching and Training.

Please visit the Stress Education Center’s website at Stress, Stress Management, Coaching, and Training for articles, free blog signup, and learn about the new telecourses that are available. If you would like information or a targeted proposal for training or coaching, please contact us at (360) 593-3833.

Toxic Managers an Executive Briefing

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Have you ever had a boss or manager who seemed to destroy the spirit of your organization? For whatever reason, their management or leadership style is noxious enough to make their personnel go from productive caring people to people who wish to sabotage the organization. Sometimes these managers are placed in their positions by executives who wish to “shake things up” in a certain department and this can turn out to backfire on them.

When toxic managers work their destructive “magic” on an organization, good, experience people leave. In the short term this may look good because it can reduce expenses, but if you lose good people, and the people who are left are passive aggressive, or more directly focused sabotage, then the organization turns unproductive and ultimately unprofitable. This destruction can be blamed on the “line” staff as an excuse, saying that “THEY” did not cope with change. But the real responsibility lies with the executive who placed the toxic manager in their new position. These executives are rarely held responsible for their bad decisions.

This is not an innocent mistake! It is a calculated escalation of bad judgment, laziness, and fear driven thinking that the incompetent executive rains down upon the department, and the organization. If they did their jobs correctly, they would have had better leaders/managers in position giving the proper training or support in the first place. So the executive is the real saboteur and yet can often sidestep the mess that they have created.

Executives need to be held accountable. They need effective coaching, mentorship, leadership, and support. You know this sounds like advice that politicians, business, government, healthcare, military, and education leadership could all benefit from practicing. Sometimes, poor leadership does not know when to ask for coaching or support. Sometimes their egos just get in the way. Whatever their excuse for bad leadership, they are responsible for the reduced productivity and poor performance of their organization.

Know your people. Do not let toxic managers subvert your organization’s work and productivity. Take responsibility and do the difficult work of finding the “right” people to manage and then let them take credit for their good work. (You can not know your people if you do not know yourself!)

Being a great manager or leader does not usually come without support, coaching, and mentoring. If you or your organization can benefit from executive coaching consider contacting the Stress Education Center at www.dstress.com for an interview that can lead to a proposal that can lead to your success.

#1 Waste of Time and Energy

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A Case for Executive Coaching:

There has always been a huge amount of waste in America. Heck, we have made a fine art of wasting our resources, but the catastrophic effect of wasting our time, our money, our energy, and our health on our lack of positive attention to the excessive stress in our lives is mind boggling stupid!

If we could avoid accidents and focus better on present assignments, we could save a huge amount of time and energy. This will save us money and improve our productivity… A very simple concept, but an easily ignored solution to our huge problem of wasted resources.

An executive vice president of a large financial institution was referred to me for Executive Coaching. He was actually sent by his physician because he was challenged by high blood pressure and GI complaints as a habituated response to his daily work stress. Let’s call him Bob. Bob was very successful and in his mid 50’s. He admitted that his real motivation in seeking coaching was that he was suffering from “Burn-out.” We decided to help him to manage his stress related symptoms because these “distractions” were keeping from enjoying his work. I gave him background information regarding the physiology of stress to help explain how and why the stress response manifests in physical or emotional symptoms. I also explained that stress wastes his time, uses up his energy, and creates distractions that can lead to wasteful mistakes. Bob agreed to listen to some guided relaxation CD’s that would teach him to control his habit of holding stress in his circulatory system and GI tract.

We met once a week to check in and to upgrade his stress management strategy. There was a huge struggle in the first few weeks because Bob could not “find time” to listen to the 20 minutes guided relaxations. At our fourth session, I “fired” Bob. I explained that it was a waste of our time and his money to continue this work if he was not going to follow through. (Note: the understanding of the theory of stress and stress management is almost never enough… one actually needs to practice stress management to master it to get the best results.) Bob had never been “Fired” from anything and he pleaded with me to give him one more chance… He figured out a way to use the CD before work. In two weeks he returned with a positive response. It was not that his blood pressure had dropped, because that requires 8-12 weeks of regular practice for most people. Bob said his GI complaints were a little bit better. But, Bob’s biggest revelation was that in 2 weeks of practice he could get his 8 hours of work done in 6.5 hours and this freed time to work on “back burner” projects (that were more interesting to him.) He was getting more done in less time AND having more fun! His “burn out” (due to overwhelm) was slipping away. Bob was sold on this stress management process because he was feeling better and being more productive. He realized how much time and energy he had been wasting!

Bob’s story is far from unique. I have heard this hundreds of times. Americans have a difficult time “sitting still” and resist practicing stress management to prevent problems or to improve their quality of life. If you found the “right” stress management technique, one that will work for you, the practice will free up your time, energy, and improve your focus. Research indicates that 20 minutes of deep relaxation can re-place the need of up to 2 hours of sleep. The sleep that you do get will be deeper and more restful. That is another huge problem for Americans, we do not get enough quality sleep/rest and our health and productivity suffers.

If you could feel better, save time, improve your productivity and focus, and have more energy would you spend 20 minutes of your valuable time practicing stress management? Stress management can even help to slow the aging process and may help you from the eating habits that make you gain weight.

Getting trained or coached in stress management is not expensive. The skills you will learn will last a life time and may prevent, or reduce, the need for costly medications. You might be able to minimize, if not eliminate, stress related symptoms that impair the quality of your life and negatively affect your productivity.
My challenge to you after reading this article, will you get up and do something to manage your stress or will you just stick your head in the sand and re-enter your state of denial??? Effective stress management often includes a combination of regular relaxation (or meditation,) some physical exercise, and a decent diet that avoids caffeine… Also remember that alcohol, medication, or drugs are not good long term solutions for stress management.

Please take good care of yourself.

L. John Mason, Ph.D. is the country’s leading expert on stress management and the author of the best selling “Guide to Stress Reduction.” Since 1977, he has offered Success & Executive Coaching and Training.
Please visit the Stress Education Center’s website at Stress, Stress Management, Coaching, and Training for articles, free newsletter signup, and learn about the new telecourses that are available. If you would like information or a targeted proposal for training or coaching, please contact us at (360) 593-3833.

If you are looking to promote your training or coaching career, please investigate the Professional Stress Management Training and Certification Program for a secondary source of income or as career path.